Veg Dhansak Recipe: Dhansak is a flavorful dish that combines lentils (dals) and vegetables (saak), seasoned with a variety of spices to create a tantalizing meal.
This Parsi-style vegetarian dhansak dal is prepared with just 1 teaspoon of oil, making it a healthier option. By not straining the dal after boiling, we ensure that all the fiber and nutrients from the vegetables and lentils are retained.
Enjoy this nutritious vegetable dhansak with brown rice for a satisfying meal.
Tips for making dhansak dal:
- If you have diabetes, consider omitting potatoes from the recipe.
- Dals tend to thicken upon cooling; adjust the consistency by adding water as needed.
- Adding more vegetables and lentils enhances the flavor of the dal.
Ingredients: Veg Dhansak Recipe
For Dhansak Dal:
- 1/2 cup washed and drained toovar (arhar) dal
- 2 teaspoons yellow moong dal (split yellow gram), washed and drained
- 2 teaspoons masoor (split red lentil) dal, washed and drained
- 2 teaspoons urad dal (split black lentils), washed and drained
- 1/4 cup chopped brinjals (eggplant)
- 1/4 cup chopped potatoes
- 1/4 cup chopped bottle gourd (lauki)
- 1/4 cup chopped red pumpkin
- 1/4 cup whites and greens finely chopped spring onions
- 1/2 cup chopped tomatoes
- 1 teaspoon oil
- 2 tablespoons tamarind pulp
- Salt to taste
To Be Ground Into A Smooth Paste (using 3 tablespoons Water):
- 4 garlic cloves
- 3 whole dry Kashmiri red chillies
- 1 teaspoon coriander seeds
- 1/2 teaspoon cumin seeds
- 1 green chilli
- 4 peppercorns
- 4 cloves
- 1 cardamom
- 2 tablespoons chopped coriander
Method: Veg Dhansak Recipe
- In a pressure cooker, combine the toovar dal, yellow moong dal, masoor dal, urad dal, 2 cups of water, brinjal, potatoes, bottle gourd, red pumpkin, tomatoes, spring onions (whites and greens), and salt. Mix well and pressure cook for 3 whistles.
- Allow the steam to escape before opening the lid. Then, blend the cooked mixture in a mixer to a smooth dal-vegetable mixture. Set aside.
- Heat oil in a deep non-stick kadhai. Add the prepared paste and cook on medium flame for 1 to 2 minutes, stirring continuously.
- Add the dal-vegetable mixture, 1/2 cup of water, mix well, and cook on medium flame for 5 minutes.
- Add the tamarind pulp and salt, mix well, and cook on medium flame for 2 to 3 minutes, stirring occasionally.
- Serve the dhansak dal hot with brown rice.
Nutrient values (per serving):
- Energy: 124 calories
- Protein: 6.9 grams
- Carbohydrates: 20.4 grams
- Fiber: 3.8 grams
- Fat: 1.8 grams
- Cholesterol: 0 milligrams
- Sodium: 13.2 milligrams
Conclusion:
Veg Dhansak Recipe offers a nutritious and flavorful meal option, combining the goodness of lentils and vegetables with aromatic spices. By following the provided tips and customizing the recipe to suit your dietary needs, you can enjoy a hearty and satisfying dish that is both wholesome and delicious. Whether for a weeknight dinner or a special occasion, dhansak dal is sure to delight your taste buds and nourish your body.
FAQs about Veg Dhansak Recipe
What makes dhansak dal a healthy choice?
Dhansak dal is a healthy option due to its combination of lentils and vegetables, providing a good source of protein, fiber, vitamins, and minerals. Additionally, using minimal oil in cooking enhances its nutritional profile.
Can I customize the vegetables in dhansak dal?
Yes, you can customize the vegetables based on your preferences and seasonal availability. Common choices include brinjals (eggplant), potatoes, bottle gourd, and red pumpkin, but feel free to experiment with other vegetables as well.
Is dhansak dal suitable for diabetics?
Dhansak dal can be suitable for diabetics if potatoes are omitted from the recipe, as they contain higher levels of carbohydrates. Additionally, monitoring portion sizes and pairing it with whole grains like brown rice can help manage blood sugar levels.
How do I adjust the consistency of dhansak dal?
If the dal thickens upon cooling, simply add water to adjust the consistency to your preference. Start by adding small amounts of water and stirring until desired consistency is achieved.
Can I prepare dhansak dal in advance?
Yes, dhansak dal can be prepared in advance and stored in the refrigerator for a few days. Simply reheat it before serving, adding a little water if necessary to adjust the consistency.
